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30 July 2013 – “Eff the WOD, let’s just do Muscle Ups!”

30
Jul

30 July 2013 – “Eff the WOD, let’s just do Muscle Ups!”

Warm-up: Handstand Holds…5 x 30 secs each, then 30 Pass thrus

Strength: Strict Press 5,5,3,3,1,1

 

WOD:”Eff the WOD, let’s just do Muscle Ups!”

Three rounds for time of….

10 KB Swings

10 Squats in right arm rack position

25 yard One arm Farmers Walk Right

10 KB Swings

10 Squats in left arm rack position

25 yard One arm Farmers walk Left

Rx 70/53

Advanced WOD: Substitute Farmers walk for Center Pole to Center Pole (10 yards) Handstand Walk

Class Cool Down: Tabata Abmat Sit-ups

7-30-2013